Extreme Weight Loss: How Much Weight Can You Lose In A Week??

Extreme Weight Loss: How Much Weight Can You Lose In A Week??

2899 Comments | Diet

how much weight can you lose in a week without eating

People always ask: How much weight can you lose in a week?” Well… to answer your question I have good news, awesome news, and bad news.

First onto the good news: YOU CAN LOSE A TON OF WEIGHT IN ONE WEEK

That’s right, you don’t have to be bound to the conventional wisdom of only losing 1 or 2 pounds a week. Extreme weight loss diets can definitely work, but only for a short period of time.

In fact, you can lose up to 15 pounds in one week if you do it correctly.


Yup, you read that correctly, if you follow the methods at the end of this post, all the weight you lose during the week will be pure body fat. The conventional statement that losing more than 2 pounds per week leads to muscle, organ, and hair loss is absolute unicorn shit.

How do I know this? Because some awesome scientists from the American College Of Nutrition back in 1999, conducted a study, which tested 2 groups of people for 12 weeks.

One group only did traditional cardio, while the other group only did weight training. Both groups ate 800 calories a day. At the end of the study, both groups lost large amounts of weight, but the one that only did cardio lost large amounts of lean muscle mass, and the one that only did weight training didn’t lose any muscle mass at all.

So there you go, some hard hitting scientific facts that prove that you will not lose muscle during extreme dieting as long as you lift weights.

Note: And if you don’t have a gym membership or if you don’t have access to any weights, then doing a well-designed bodyweight program like Bodyweight Burn is your next best option.

And lastly, the bad news: YOU HAVE TO EAT VERY VERY LOW CALORIES

So yeah…. you have to eat a ridiculously low amount of calories to lose a lot of weight in a week. I’m talking along the lines of 800 calories a day. The amount that would make any nutritionist hang themselves.

And now, onto the plan, but first, a picture of steaks:

How much weight can you lose in a week protein

I didn’t want to put a boring picture of a scale, so here’s some delicious steaks. I’m guessing this isn’t the best article to put this picture in

The 2 step plan to lose the maximum amount of weight in a week

Please note that the following plan can be used by both men and woman.

And don’t do this plan if you’re under 18, you’re way too young to be eating such low calories.

I guarantee that if you follow the plan below, you will lose 10-15 pounds(water and fat) in one week:

1) For one week only, eat 800 calories per day.

2) Workout 2-3 times per week with weights. Make sure the weights are heavy and be sure to hit all body parts.

That’s all.

Some notes/tips about the above 2 steps:

  • 800 calories is very little food, for any man, woman, or baby walrus. Because of this, I suggest that you only eat 1 meal per day a la Brad Pilon’s Eat Stop Eat. If you eat one 800 calorie meal per day, then you’ll at least feel somewhat satisfied, but if you split that up into 3 or even worse, 6 meals per day, then you’re not going to fare so well on this one week venture. Yes, this means that you will be fasting 24 hours every day for a whole week. Just remember, you will be burning fat, not muscle.
  • Whenever possible, eat higher protein and eat foods with high water content such as fruits and soups. Also, drink lots of coffee and green tea, since they both tend to blunt hunger quite well.
  • Stick with heavy compound exercises when in the gym. That means no curling and crunching, and if you even step foot on a treadmill, my dumbass radar will go off and I may have to kill you.
  • Above all, keep yourself distracted and out of the kitchen. If you’re constantly prancing around the kitchen and thinking about food, you’re going to fail. So keep yourself busy. Read a book, play some video games, take a nap, work on your tan, or shave your pubes. I don’t care. Just do something that doesn’t involve food.
  • [EDIT 10/6/2014] I should also add that your protein intake needs to be HIGH. Like really high. In fact, the majority of your calories should probably come from protein, fruits, and veggies if you want this diet to be effective. The protein will help keep you full but more importantly also help maintain muscle.

Remember, this is only for one week

I just wanted remind you all, that this sort of extreme weight loss plan is only a temporary plan. The results don’t have to be temporary, but the plan is. Please do not try and do this weight loss plan for more than a week. Doing so is really going to mess with your head and you’ll most likely binge back to your original weight. After one week, transition to a more moderate weight loss plan for the long haul.

I hope you guys now know the answer to “How much weight can you lose in a week?”

Take it to the next level with the Xtreme Fat Loss Diet

Many people have been asking me, “Can I do this for more than 7 days?”

And the answer is no.

The way I laid out the diet above at 800 calories, you can’t do it for more than 7 days.

But there is a more strategic approach you can take where you can go and lose a ridiculous amount of fat in 25 days or less.

The program is called the Xtreme Fat Loss Diet, created by fat loss experts Dan Long and Shaun Hadsall. It’s essentially a much more fleshed out version of the plan I laid out above that will allow you to lose MASSIVE amounts of fat and get as lean as possible in just 25 days. Plus the program incorporates cheat meals so you still get to eat your favorite foods.

Questions? Like steak? Let me know down below.

Jack - November 2, 2018

I just finished this diet and lost 7kg for the week I was 91kg and got back to 84

I ate once per day at lunch to get 800 cal, it consisted of chicken, broccoli and brown rice, I hit the gym 3 times for heavy weights and was on treadmill for the other 2 days.

I was amazed how my body got use to the one meal per day I was hungry a lot but never felt sick from starvation. I’ll now be increasing my food intake slowly but surely and increasing the cardio in my workouts hopefully get down to 80 while increasing muscle

Also I definitely loss no muscle or aleast very little. Most the fat came from my butt and tummy so very happy with the results

Tonia - November 3, 2018

Hi I am 17yr old girl and I need to lose about 20 pounds in 30 days for my future modeling job.. to be more correct I need to lose thigh and hip fat, do u recommend me this diet? And yeah I am vegan too. If u are interested my height is 175 and my current weight is 129lbs and I know this is not healthy but I really want to do this in my life

    Keith - November 12, 2018

    sorry for the late reply but that’s not going to happen.

Courtney A - November 6, 2018

I’ve been researching this along with fat fasting. I keep going back and forth between the two. I have been keto for two years now and have lost 112 pounds. I am down to my last 30 pounds in order to get to 15-18% body fat and have hit a serious plateau. What is your opinion on doing 5 days of 800 calorie followed by a higher calorie/ quality carb day (sweet potatoes etc) then a fat fast for 5 days? For workouts I tend to do a mix of HIIT (Les Mills Grit/Sprint) and Body Pump (high rep weight training) Some days I will do a combination of both. I understand I need to focus more on heavy weight training while going low calorie/high protein though.

Zoe - November 16, 2018

Hey thinking of doing this diet. If it 100% I will loose about 10lbs in a week?

    Keith - November 17, 2018

    no nothing is ever guaranteed in life (well except death).

    You’ll likely lose close to 10 lbs, but i cant guarantee it.

      Holly - November 23, 2018

      I’m so far day 4 and only lost like 1lb I have been eating 800kcal or less and healthy as well and been moving a lot each day. Is this just a waste of my time for nothing or is something going to suddenly happen?

        Keith - November 28, 2018

        How is it now?

        Ryan - November 29, 2018

        That either isn’t true or you have to give it more time, and also I know some people like to follow a diet and cheat without telling anyone, so that could possibly be your issue. ESPECIALLY really sugary or processed cheats. your body loves to hold on to that as long as possible.

meron - November 23, 2018

i found it very usefull.good job!

Jill - November 24, 2018

This sounds doable – the 800 calories a day. My question is, can you put Splenda in your coffee or green tea? I’ve heard that’s bad.

Jill - November 25, 2018

Thanks – I assumed not, but thought I would ask. Also, is there a specific meal of the day you would recommend eating, as opposed to the others, for the 800 calories? I chose lunch today. Let me know. Thanks.

Tori - November 29, 2018

Hi, I’m exactly 5 foot and I weight 99 pounds and I’m looking to lose ten to fifteen pounds. How long of doing this diet would it take to accomplish that?

    Keith - November 29, 2018

    why do you want to lose weight when you’re already 99 pounds?

    Ryan - November 29, 2018

    Wouldn’t recommend that at all, you are about 10 pounds underweight as it is, if you are uncomfortable with your body still, stick to a healthy 2000 calorie diet consisting of good foods such as vegetables fruit and meat, pretty much anything unprocessed really. A lot of people will weigh what they should and still be upset because their body is completely full of junk food all the time. I don’t mean to sound cliche but quite literally, you are what you eat. Give yourself cheats though every once and a while and remember that you’re beautiful no matter what. You are certainly healthy too which is all that matters.

Ryan - November 29, 2018

Diet the way you want, humanity has experienced thousands of different eating patterns is no stranger to starvation. Clearly you don’t want to starve yourself, but extremely low calorie diets for short periods of time are not bad, despite what everyone tells you. You just can’t (A) go right back to being the flithy slob you were before and (B) try to maintain any form of diet on the other weeks you aren’t doing this diet, The time off of your real weight loss diet which say you do this once a month and lose about 10 pounds per time, the other 3 weeks should be used to maintain your weight. The absolute BEST diet is the diet that you can most easily stick to on a personal level, anything other than that is just icing.

Marcus - December 1, 2018


I weigh 261 Lbs. How do I Lose as much weight possible in 8 weeks? I was going to take a 1 a Day Multivitamin and just drink water but this program sounds better.

Marie - December 4, 2018


You mention very high protein intake. What does that look like, 90-100 g? Or is that a little heigh or low? New to all of this so want to have an idea of what you mean by high amounts of protein. Thanks!

Lia - December 8, 2018

Hi, I weigh 123,5 lbs and am 5ft2.
I know I am at a healthy weight but would like to reach 110lbs in order to get rid of the stubborn fat I got around my stomach, arms and thighs. Is this diet going to work for me and increase my chances of achieving these results? I also cannot go to the gym since I do not have a membership until January of next year.

    Keith - December 8, 2018

    I can say with 99.97% confidence that losing more weight is not your answer. Try doing some resistance training and building up some muscle.

kerry redmond - December 9, 2018

Keith, love your honest, witty advice! You rock!!

Daniellle - December 10, 2018

Hi . Is there certain foods to eat during this 800cal a day diet ! I started today before I saw this post . I’m 80kg want to be 60kg ASAP !! I had an egg boiled for breakthrough , half a grapefruit and a banana at dinner and an apple .. another egg to end . Was full !!! Can I do this need 20 kg gone . Not exercising at all but I walk lots and move constantly

    Keith - December 10, 2018

    you should be eating mostly fruits, veggies, and lots of lean protein.


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